🌸 봄맞이 군살 정리 🌸 근력 유산소 15분 - 덤벨 HIIT 홈트

This 15‑minute dumbbell HIIT routine is designed to tone the lower and upper body while engaging the core, making it perfect for a spring workout. The session starts with a warm‑up and progresses through a series of compound movements such as Narrow Squat, Wide RDL Step, Diagonal Thruster, and Front Squat with Oblique Crunch, each paired with a dynamic accessory exercise. The routine alternates between strength and cardio‑style moves—like Curtsy Lunge Pulse with Side Leg Raise, Tricep Kickback, and Squat Walk—to keep the heart rate elevated and maximize calorie burn. The workout is suitable for beginners who can use 1–2 kg dumbbells and for more advanced participants who can handle 3 kg. It ends with a brief success celebration. The structure encourages focus on muscle stimulation and safe movement, making it ideal for a warm, enjoyable home training session. 00:00 INTRO 00:18 Narrow Squat + Wide RDL Step 01:16 Diagonal Thruster 02:16 Cross Knee Up 03:16 Front Squat + Oblique Crunch 04:16 Snatch 05:16 Curtsy Lunge Pulse + Side Leg Raise(R) 06:16 Curtsy Lunge Pulse + Side Leg Raise(L) 07:16 Tricep Kickback + Press 08:16 Squat Walk 09:16 RDL + Upright Row 10:16 Reverse Lunge + Knee Up(R) 11:16 Reverse Lunge + Knee Up(L) 12:16 Side Lunge + Reverse Fly + Row 13:16 Single Row 14:16 Butt Kick 15:16 SUCCESS